2 Apr 2018

Bombers Crossfit – CrossFit Weightlifting Back Squat (4×3) Keep same weight across all 4 sets 80-85% 1rm Metcon Metcon (Time) For Time: 15min timecap 10-1 Kb Swing (70/53) 1-10 Goblet Squat (70/53) *waiter walk down and back between each round *** choose a weight you can do each of these sets unbroken *** Need to […]

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31 Mar 18

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 25 min AMRAP Team of 4 800m Run Tire Flips 50yds

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29 Mar 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 12 Front Squat (135/95) 17 Toes to bar 21 Cal Row

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28 Mar 2018

Bombers Crossfit – CrossFit Weightlifting Deadlift (5×5) Must be touch and go reps Start a new set every 2:00 after each set go right to the pullup bar for the strict pullups Strict Pull-Up (5xME) Metcon Metcon (Time) For Time 21-15-9 Deadlift 245/165 Box Jump 24/208 min timecap

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27 Mar 2018

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) Burgener Warmup w/PVC (3 reps at each movement for 2rds) Dip Drive Shrug Dip Drive Shrug High Pull Muscle Snatch Overhead Squat Hang Snatch Full Snatch 3 rounds warming up movements for WOD 5/3/1 Squat Snatch building up light medium Heavy 10/10/10 Double Unders 3/3/3 building up […]

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26 Mar 2018

Bombers Crossfit – CrossFit Metcon Metcon (3 Rounds for reps) 3 Rounds 0-2mins 30 pullups 2-4mins 35 situps 4-6mins 100ft HS walk *Rx plus – Chest to bar pullups *Scaled option for HS walk 30 Shoulder taps (see coaches discretion) *for scoring count total reps completed; HS walk = 10 reps (every 10ft = 1 […]

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18.5 CrossFit Games Open

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) General Warmup: 3 rounds 50 single unders 10 Jumping Squats 10 Pushups keep the same moderate level of intensity getting the body warmed up and prepped (you don’t win the warmup, but you do need to keep moving) Specific Warmup: 3 Rounds 5 Front Squat (high elbows, […]

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22 Mar 2018

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) Burgener warmup 2 rounds with PVC pipe snatch grip 3 Dip drive shrug 3 dip drive shrug high pull 3 muscle snatch 3 overhead squat 3 hang snatch 3 full snatch THEN 2 more rounds with the empty barbell BIG focus on this warmup is timing of […]

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21 Mar 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 1K Row 10 Wall Ball (20/15) 10 KB Swing (53/35) 800M Row 20 Wall Ball 20 KB Swing 600M Row 30 Wall Ball 30 KB Swing 400M Row 40 Wall Ball 40 KB Swing 200M Row 50 Wall Ball 50 KB Swing

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